An oil sprayer. While they tend to have a short lifespan, they are indispensable for cooking clean! (The one I use is pictured here.) If you don’t want to order on line, most kitchen supply stores will carry these and they run around $10 or so.

A cooler or large lunch bag. I usually buy mine in summer at my local drug store. Those bags that are always with the summer displays and usually have a few zippers, pockets and a large storage area for food. They come in different shapes and sizes. The trick is to find one that isn’t too large for you to carry (remember it will be heavier with food in it), or too small to carry all your food for the day. Those small coolers that fit a six-pack of soda (which you won’t be drinking) work well too. I believe most local sporting good stores will carry either of these year round.

A notebook. Pick up one of those cheap, spiral-bound notebooks. The thicker the better. This will become your new best friend. In it, you can list progress notes, recipes, meal plans and shopping lists. Anything related to your new clean eating lifestyle!

Resources. There are a ton of books written by Tosca Reno that are wonderful to get you started. There is also a huge and growing number of clean eating web sites out there (this one, for example!). Simply google the term “clean eating” or “clean eating recipes”, and you’ll have a world of resources at your finger tips. Here are a few that I have found helpful.

A simple understanding. The road to success is never straight. You have to go into this understanding that you WILL get off track. You WILL eat foods that are not clean, and you WILL have days where you just don’t want to see another carrot or leaf of spinach to save your life. Why? Because that’s life. We can’t be 100% perfect 100% of the time. It doesn’t work and it sets up unrealistic expectations. Just keep in mind that it’s what you do the majority of the time that will really add up.I’ve lost 50 pounds to date, and I can honestly tell you that I have fallen off the clean eating wagon more than just a handful of times. What made the difference is that I always came back. I always picked myself up, dusted myself off, and started eating clean again(and I always will!). I didn’t mess up once and throw in the towel. Remember also that if this new healthy lifestyle seems a bit less “flavorful” at first than you had hoped, that’s okay. The simple fact is, if you’re just getting started, it will take some time for your taste buds to adjust to the flavors of clean food. One of the big reasons I try to convert “main stream” and “popular” foods is because I believe it makes the transition to eating clean so much easier. A Clean Eating Pop Tart may not taste the same as a regular Pop Tart, but when you’re just getting started, it sure beats a bowl of wheat germ and flax seeds, doesn’t it? You’ll eventually work your way up to that bowl of wheat germ. But for now, start with the things you are familiar with. It will make the transition so much easier for everyone involved.

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HBN – Yes! I’m always so sad when people don’t like healthy food. You know it’s just because they eat a lot of processed stuff, but you can’t always explain that so that they will “hear you”. Know what I mean?

Carri – Awwwe, thank you! I appreciate that! Losing weight is such a struggle. For me, it’s been the struggle of a lifetime. I’ve never had to fight this hard for anything before. But it’s a battle worth fighting. Especially when I finally win!

I love Tosca Reno’s book. At least the one I have. I didn’t realize there were more out there!

I agree with Honey’s comment above. We recently had to go on a roadtrip to visit family and stopped through a drive thru. I got the healthiest thing I could and I still couldn’t finish it. And I felt awful a good day after. I’ll never eat that crap again!

If only more people caught on, they’d be so much happier and healthier.

TZH – That is my entire focus with this blog, and the reason I redo so many “main stream” recipes. I want to make the transition to healthier foods easier as well as show people that healthy food really does taste good if you give it half a chance. Good for you for avoiding that drive thru from now on!

What a timely post! I have been not eating so clean the last day or so..and of course was beating myself up although I was jumping back on the wagon. I feel so much better…and have lost some weight without being hungry. Clean eating…that’s what I’m talking about! Thanks Tiffany!

Thanks for all the good info Tiffany…..I’m 52 and just made it thru quad bypass surgery. Afraid I’m starting a little late in life on trying to eat healthier, but better late than never. Guess I’m a product of what 50 years of eating a typical american diet will do to you. Tomorrow I will start this journey of a clean eating lifestyle. I will check back often for info and recipes, as well as support! Thanks again!

Brian – Wow! Welcome to clean eating! And yes, better late than never. It’s important to realize just how powerful food is and I think you’ve figured it out. So good for you! Most people go through the same thing you just did and STILL don’t get a clue. So you are definitely ahead in that department. Good for you!

As always, Tiffany, you are a true inspiration to all of us out here (Ok, I speak for myself) that are trying to adjust our lifestyles to clean eating. I wish I had the guts to just go “cold turkey”. I love the sugar! Tiff, you are an encouragement to many.

Love Nugget – (Ha! I LOVE that name! lol) Thank you! I’m so happy you’re finding my site to be of some help. Going “cold turkey” is all in the mind. If you make your mind up about it, nothing will stop you. Just make the firm decision to do it, and it’s done! The power of a decision is tremendous! Good luck!

I am guessing that this is a better way to control the amount of oil used? Personally, if I need to oil a bowl, I place a bit of oil on impeccably clean hands and go around the bowl a turn or two, or I just free pour, if working with a pan. Additionally, when eating clean is EVOO and Olive Oil acceptable?

I am so glad I found your website. I spent the last year trying to eat clean and exercise and lost seventy pounds. This last month, however, I have been eating anything but clean and have picked up 20+ pounds! Ugg! Your words about getting back on track even after a fall are so encouraging! I never want to lose all the progress I made. Thank you for making me feel that all is not lost and that I can start again. Your site is amazing! Thanks, Inspired

Inspired – That’s wonderful!! I’m so happy I could help! It is absolutely possible to start again. Think of it this way… you are still 40-50 pounds ahead of the game. Don’t give up now!!!

Another thing I find that helps is trying to imagine how I will eat when I reach my goal. I think there is this tendency to “let loose”, but really, this is a lifetime endeavor. You either make the choice to be/get healthy or you make the choice to do nothing and let it all fade away. Either way, you are making a choice. And while the second one may seem easier at first, you pay a much higher price in the end.

So get back on track and do this thing!!! You have it in you to do great things!!

Just one big question…. I have read numerous blogs, articles, etc.. everyone says by changing to eating clean they are losing weight. The question is ….. Are you limiting your calorie intake, if so what is your daily allowed calories for weight loss?

Robin – Unless my diet starts to get out of control, I do not count calories at all. Typically, I follow the hand rule. One serving is approximately the size of the palm of my hand. I also eat off of salad plates instead of dinner plates so I’m not tempted to overeat. That being said, if I honestly feel hungry, I will have more food. But you really have to identify real hunger from other feelings that involve wanting food. I know Tosca Reno talks about each meal being between 250-350 calories each. So maybe that will help some.

Hi Tiffany – Thanks for being a great inspiration to all of us. Can you tell me more about why “The Flavor Bible” is something you can’t live without? Does it tell you how to season different dishes and make them more flavorful? Does it give specifics of which spices and seasonings to use with each other? I’m very interested in buying it, but would like to know more about what it does for you. thank you so much.

Susi – It’s basically a list of hundreds of ingredients and the spices that go well with them. So basically, if I want to make a banana dish, I look up bananas and it will tell me all the spices and flavor combinations that go well with bananas. It’s a great book!

That’s a mind set you have to get out off. This is not an all or nothing thing. We all have days where we don’t eat as clean as we’d like to or should, but that’s just life. Take it one meal at a time. Not a day at a time. If you eat clean 80% of the time, you’re doing pretty darn good.

No. Nitrogen propellant is not clean. You can find an oil sprayer at most kitchen supply stores or even Target or Walmart may have them. I get mine at Bed Bath & Beyond or you can order them from Amazon.com

About

The Gracious Pantry is an ever-growing collection of real food recipes and cooking information. My focus is to further support the real food movement and inspire people to store, prep and cook with real food. Read more about Tiffany...